2,037 Miles Logged in 19 Weeks
Posted in Training Reports
FOUNDATION 2.4 TRAINING REPORT (01/27 – 02/02)
HIGHLIGHTS: With roughly a third of the 2024-2025 season completed, I have logged 2,037.14 miles, an average of 107 miles per week. This is a slight increase over last season at this point, when I logged 1,703 miles and, two years ago, when I logged 1,875 miles.
Due to time constraints, I have combined the Wednesday and Friday strength workouts into one 90-minute workout. My strength coach approved this approach.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application, plus one of the two strength workouts.
DETAILS:
- Monday’s Recovery-Endurance Blend workout was 12.20 miles in 0:55:05. Average speed was 13.3 mph; maximum speed was 15.1 mph. Average power was 65 watts; maximum power was 98 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
- Tuesday’s Zone 2-3 Over Unders Intervals (3 x 3/2/1 minutes) workout was 13.17 miles in 0:57:07. Average speed was 13.8 mph; maximum speed was 16.3 mph. Average power was 72 watts; maximum power was 119 watts.
- Wednesday’s Aerobic Tempo Intervals (2 x 10/5 minutes, 2 x 5/3 minutes) workout was 15.01 miles in 1:06:10. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 70 watts; maximum power was 105 watts.
- Thursday’s Foundation Miles Interval (5 x 10/4 minutes) workout was 20.22 miles in 1:33:01. Average speed was 13.0 mph; maximum speed was 14.9 mph. Average power was 62 watts; maximum power was 99 watts. The 90-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
- Friday’s Recovery-Endurance Blend workout was 11.60 miles in 0:54:02. Average speed was 12.9 mph; maximum speed was 14.4 mph. Average power was 61 watts; maximum power was 89 watts.
- Saturday’s Aerobic Tempo Intervals (3 x 10/5 minutes) workout was 16.35 miles in 1:11:03. Average speed was 13.8 mph; maximum speed was 15.4 mph. Average power was 72 watts; maximum power was 105 watts.
- Sunday’s Foundation Miles-“Potpourri” workout was 20.68 miles in 1:32:24. Average speed was 13.4 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 98 watts.
BY THE NUMBERS:
- Total Distance: 109.22 mi
- Longest Ride: 20.68 mi
- Total Time for Week: 8:53:52 (h:m:s)
- Avg Speed: 13.4 mph
- Max Speed: 16.3 mph
- Avg Power: 67 watts
- Max Power: 119 watts
- Calories: 2,169 C
- Avg Weight: 175.2
- Chronic Training Load: 55 (-1)